Is Yogurt Keto Friendly?

The Keto Diet and Dairy Products

The ketogenic diet has become one of the most popular diets for weight loss and overall health in recent years. This very low-carb, high-fat diet puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve this metabolic state, the keto diet typically limits carbs to 50 grams or less per day.

Dairy products like cheese, butter, cream and yogurt can fit into a keto diet, but they do contain some carbohydrates. When following keto, it's important to choose the lowest-carb dairy options and watch your portions.

Is Yogurt Keto-Friendly?

Plain, full-fat yogurt can be part of a ketogenic diet when consumed in moderation. However, the carb count in yogurt can vary significantly based on the type:

• Greek yogurt is strained to remove liquid whey, resulting in a thicker, creamier yogurt that contains fewer carbs. It provides about 58 grams of carbs per 6-ounce serving.
• Traditional yogurt typically has double the carbs of Greek varieties, with around 1117 grams per 6-ounce serving.
• Flavored yogurts also have added sugars accounting for more carbs. They can contain 1530 grams per small serving.

Tips for Choosing Keto-Friendly Yogurt

Here are some tips for picking the best yogurts for a ketogenic diet:

• Opt for plain, full-fat Greek yogurt. Avoid non-fat and low-fat varieties.
• Check the label and select products with fewer than 10 grams of carbs per serving.
• Avoid yogurt that contains added milk solids, starches and other thickeners that add carbs.
• Steer clear of sweetened yogurts, or choose unsweetened varieties.
• Consider making your own yogurt from heavy whipping cream or half-and-half to control carbs.

Keto-Friendly Yogurt Brands

Some yogurt brands offer more keto-friendly options than others based on their ingredients and nutrition profile. Here are some of the top low-carb yogurts to look for:

Greek Gods

This brand offers high-protein Greek yogurt made with whole milk. Their plain, full-fat Greek yogurt contains only 6g net carbs per serving. They also make a double cream yogurt with just 3g net carbs.

Fage

Fage Total Greek yogurt is a great option at 5g net carbs per serving. They also make a whole milk variety with 2% fat and 7g net carbs if you prefer less saturated fat.

Chobani

For a thinner, more traditional-style yogurt, Chobani makes some keto-friendly varieties. Their whole milk plain yogurt has about 9g net carbs per serving. They also offer lower-carb options with added protein.

Siggi's

Siggi's makes a skyr-style yogurt that's low in sugar and carbs. Their plain non-fat skyr contains just 4g net carbs per serving. The whole milk plain skyr yogurt has 7g net carbs.

Kalona Organic

Kalona Organic's whole milk yogurt is a good choice at 7g net carbs per serving. They also make French-style and skyr yogurts with about 5g net carbs per serving.

Adding Keto-Friendly Mix-Ins

Plain full-fat Greek yogurt and skyr make great bases for keto yogurt meals and snacks. You can keep carb counts low by avoiding sweetened yogurts and adding your own keto-friendly mix-ins instead, such as:

• Fresh berries like raspberries, blackberries and blueberries
• Chopped walnuts or almonds
• Chia, hemp or flax seeds
• Nut butters like almond or peanut butter
• Extracts like vanilla, almond and lemon
• Unsweetened cocoa powder
• Cinnamon

These additions provide extra nutrition and flavor while keeping net carbs under 10 grams per serving.

Savory Yogurt Toppings

Yogurt doesn't have to be a sweet treat. Try topping it with any of these delicious savory options:

• Diced cucumbers and tomatoes
• Sliced avocado
• Crumbled bacon or breakfast sausage
• Smoked salmon and capers
• Sauted spinach, mushrooms and onions
• Chopped hard-boiled egg
• Crumbled feta or goat cheese
• Pesto

Keto Yogurt-Based Recipes

In addition to quick yogurt snacks, you can use low-carb yogurt in many delicious keto recipes, including:

Yogurt Parfaits

Layer keto-friendly yogurt with fresh berries, chopped nuts, seeds, unsweetened coconut and a sprinkle of cinnamon for a fast and easy low-carb parfait.

Berry Yogurt Bark

Spread plain Greek yogurt on a parchment-lined baking sheet. Arrange fresh berries on top and freeze until firm. Break into pieces for a frosty treat.

Tandoori Chicken

Plain yogurt adds moisture and tangy flavor to this keto-friendly Indian chicken dish. Marinate chicken in yogurt seasoned with tandoori spices before broiling or grilling.

Cucumber Yogurt Dip

Mix Greek yogurt with diced cucumber, lemon juice, garlic powder and fresh dill. Chill for at least 30 minutes for a quick veggie dip.

Yogurt Ranch Dressing

Whisk Greek yogurt with lemon juice, garlic powder, onion powder, parsley, dill and salt and pepper for a creamy keto ranch dressing.

Yogurt Alfredo Sauce

For a low-carb pasta topper, combine Greek yogurt, Parmesan, garlic and basil. Heat until warm and creamy.

Mint Yogurt Chutney

Stir together yogurt, mint, cilantro, ginger, lime juice and spices for an Indian-inspired chutney.

Potential Health Benefits

In addition to being low in carbs, yogurt offers other potential health benefits when included as part of a balanced keto diet, such as:

• Probiotics for gut health: Most yogurts contain beneficial probiotics that support digestive and immune system health.
• Bone-building calcium and vitamin D: Yogurt is a rich source of calcium and vitamin D, which are essential for strong bones.
• Weight control: Eating yogurt may help reduce weight, body fat and waist circumference compared to no yogurt.
• Improved cholesterol levels: Some studies link yogurt to reductions in LDL "bad" cholesterol and total cholesterol.

That said, keep in mind that these benefits are mostly based on yogurt intake as part of a balanced diet, not specifically a keto diet.

Potential Downsides of Keto Yogurt

While yogurt can fit into a keto diet, there are some potential downsides to consider:

• It's easy to overeat yogurt and go over your carb limit, especially with sweetened varieties.
• Some people may have difficulty digesting dairy while following keto's very low-carb approach.
• Store-bought yogurts are often not as thick and creamy compared to homemade.
• Flavored yogurts can contain artificial sweeteners and additives.

To avoid these downsides, stick with unsweetened, whole milk plain Greek yogurt in sensible portions along with other keto-approved foods.

The Bottom Line

Plain, full-fat Greek yogurt and similar types can fit into a well-formulated ketogenic diet when consumed in moderation. Aim for no more than one serving per day paired with plenty of low-carb foods like vegetables, nuts and seeds, meats and healthy fats.

Be sure to read labels and choose the lowest-carb yogurts with minimal additives. Avoid sweetened and flavored varieties to keep daily carbs on track. With the right yogurt choice and portion control, you can enjoy the creaminess, nutrition and versatility of yogurt on keto.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.